Sunday's run

Ran 5 miles from Cavitt this afternoon. legs were alittle tired from yesterday but felt pretty good. Looking foward to a rest day tomorrow :)

11-29-09 Day 21 Fun in the Sun - Shannon

So I haven't posted in a few days for various reasons, no real good reasons, except life getting in the way - no biggie though, right?

Fri - Day 19 - rest day. Traveled up to see my MIL and to get our X-Mas tree from the Downieville Lions. It rained all the way up, but blessed us on the way back by being dry. Had a great day, although I found Friday, being at MIL's the hardest day being wheat-free yet. Her home is the comfort food home, with all sorts of yummy stuff all over the place. But, I stayed strong and true, although it was REALLY hard!

Sat - Day 20 - Long run with the FTR's and my buddy, Pam. Pam was feeling strong on Saturday, and I had a hard time keeping up with her. We did a little over 7 miles running from Karen's bakery out and back. It was a good run. Windy but gorgeous! Spent the rest of the day working on bears, and I got to spend some time with my youngest, Skyla. That was really nice.

Today I headed out to run the Brown's Ravine trail from Sophia Pkwy to the Marina and back. Hubby, Mark, went with me and fished the lake while I ran the trail for 4.67 miles. I can say that the detoxing from going wheat-free has officially set in and the marina outhouse never looked so good before :). Today's run felt really good and I enjoyed it tremendously! The weather was perfect and it was just peaceful. Reason #5 why I like trail running - free therapy!

Not sure what tomorrow brings yet until hear back from Diane. Maybe rest or maybe 2 miles. I'll let you know tomorrow.

Stay dirty!

Fabulous Sat run

Had a great 7 mile run today with Shannon and the FTRs. Felt great and tried to keep a slightly faster pace. My goal is to slowly get my speed up to about 10:30 - 10:45 min mile over the next few months of training so I can make the time cutoff at WTC! Came home and did core and some stretching. Tomorrow will be a 5 miler from Cavitt. My body is starting to like running more often; I definitely feel stronger.

alternate 50k if WTC is full

I've been looking around for other possible 50Ks in case WTC fills up. This one looks great Skyline to the Sea 50K . In fact, if we survive WTC, maybe we should do this one anyway! It looks like it's mostly downhill :)

active rest day

Heeded shannon's recommendation and took it easy today. Did a 2 mile walk with Bella and then did yoga/stretching for about 25 min afterward. I'm actually alittle sore from that walk yesterday...probably cuz we went so darn slow! Off to check out the deals of Black Friday :)

11-26-09 Day 18 T- Day Shannon

Happy T-Day all.

Today was a good day. Well it ended really well anyways:).

Woke up around 6:30a, saw day light and knew it was time to get up and hit the road for a 2 mile run. Got out there to just run an out and back on the road in my neighborhood. First mile out felt great, made my u-turn to come back and that's when Mother Nature came a calling with a vengeance. I thought, "I can still do this, just don't think about it." Started running again, but had to stop. I had to walk otherwise there was going to be a very nasty accident. I went as far as I could walking and said "I'm not going to make it home :(."

When I'm out on the road or trails by myself, I always run with my cell, so I called my wonderfully understanding hubby to come get me. Talk about embarrassing (mostly to be talking about it here), but I would have been even more embarrassed to come home a mess.

Because of this not so wonderful outing, I've decided to add a list to the right - "Why we love trail running (vs road running)". This is where Pam and I (and Diane if so chooses to) can add everything we love about trail running. I'm hoping we get a very long list, and I'm hoping that some of the items turn out to be quite humorous, as is my reason #4 - When Mother Nature calls you to "go" you can pull off the trail to "go". You can't do that while on the roads. Which is what happened to me! :(.

So needless to say I didn't get my 2 miles in, but I did manage to get 1.67 miles in before my hubby arrived in the green chariot. I know Diane, it's not 2, but this was an emergency, I had no choice. I tried, I really tried!

After my failed attempt to get in 2 miles this morning, I cooked my dinner of stuffed portabello mushrooms to take to my mom's. We then headed over to my mom's for a great afternoon/evening. All the kids (adults now) were there and we had a great time.

Oh and I'm quite pleased to say that I maintained my wheat-free-ness today. Day 4 and I'm feeling good.

Tomorrow is rest and a long trip up into the mountains to see my MIL and to get our X-Mas tree - a beautiful Silver Tip (Charlie Brown tree - my fav).

Hugs

turkey day

did the run to feed the hungry (walked) 5k with buddies from work. was going to run 2 miles later in the day but ran out of time. had a great thanksgiving dinner with friends kathy and kem and feel sufficiently stuffed :) I'm debating on whether to run 2 miles tomorrow or count today as my 2 miler. I really want to run though. What do you all think? Will be running 7 sat and 5 on sun so don't want to overdo it. tomorrow will do wts and check out a yoga class at gym. happy thanksgiving!

wednesday

had intentions to go to the gym to run, but worked very late, again and had to get home to walk bella. Walked her for about 20 min, then hopped on the elliptical for 20 min. Weights and core followed by stretching and I'm pooped! Tomorrow I'll be walking the 5k Run to Feed the Hungry with the girls from work. I will probably run 2 miles from home after that, then plan to head over to friends for a great thanksgiving dinner!

11-25-09 Day 17 Shannon

Nothing exciting today. Went to the gym did some upper body work and abs, then did my 2 miles on the treadmill.

I do have a pet peeve I'd like to air here. Why do people feel the need to put on perfume/cologne when going to the gym?

The gym I've been going to has at least 50 treadmills in one area. This morning, at 5:30a, maybe 5 were in use. I, of course, was on one and skip over one and another gal was on it. Then throughout the room, a few more were being used. So I'm just starting out and another woman walks up and gets on the treadmill in between me and the other gal. WHY? There were at least 30 other available treadmills throughout the room.

Ok, no biggie, right. Maybe she likes to be near other sweaty women on treadmills, who knows. Everyone has their fetishes. Anyways, it wouldn't have been so bad, except she had perfume on. HELLO??!!! I thought for sure I was going to have to move, but luckily it wasn't too strong and the overhead fans cleared the air.

This is one of the major problems with using a "family" gym, you get the ones in there who don't really know why they are there, except that they think they should be there. So, if they gotta be there, they gotta look good. Hair up, make-up done, perfumed out! OMG! YUCK!

Ok, enough, I feel better now :).

Tomorrow I'm gonna do my 2 miles in my neighborhood, outside, fresh air - oh ya baby! I'm so excited. Saturday Pam & I will hook up and do our 7 miles together. It's about time, it's been 2 weeks since we've run together. I miss my running buddy!

Happy Thanksgiving all!

tues workout

well...had a wonderful run with the girls today, although I was in the back as usual. Ran with Pat on the way out, and with kem on the way back (who was going at a nice easy pace due to her PF issues). I ended up doing 4 total, did walk some of the hills and took it nice and easy. I used the first 1/2 mile to warm up. Did core work and some yoga stretches when I got home.   So, I did alittle over our goal for the day. Tomorrow will do just 2 (I promise) followed by weights.

11-24-09 Day 16 Shannon

So my first day wheat-free went by smoothly. Picked up a cook book title "The Gluten-Free Vegan" and made the Spicy Quinoa Pilaf - it was really good. Although, in the future, it'll get lots more veggies than the little bit of zucchini it called for. The great thing is, it made enough for me to have lunch, dinner, and lunch again - woo hoo. I need meals that will last several days as I don't like to be in the kitchen! Although I can cook, and I can cook well, I don't like it!! There are other things I'd rather be doing with my time.

Anyways, made it to the gym this morning, did my 2 miles on the treadmill, felt really good!! Then 1 hour yoga - felt even better. Getting up is getting easier, although, I still hit the snooze button a few more times than I should have this morning, but I still got in what I need to get in today.

Tomorrow is another 2 miles and weight training.

TTFN

Rest is good

Rest day today. Long day at work as usual but not too crazy today. Walked Bella for about 20 min and froze then into PJs and now watching The Closer. Tomorrow is a run with the Tues crowd. I reallllly wanna do 4-6 miles as most of them are going that far...it will be hard to stop at 2......:)

11-23-09 Day 15 Rest - Shannon

Today is a rest day. Thank goodness. I needed to be able to sleep in a little longer this morning. My back has been bothering me, and the rest was very much needed. I see Dr. Steve tonight, yeah!

Today is the first day of my attempt to eliminate wheat from my diet. On Diane's recommendation, to help me break through my year long plateau, I'm going wheat free. This is going to be extremely challenging, as I'm a breadaholic, but I believe I'm ready for it. Although, I didn't pick the best week for it, Thanksgiving week, but I figure, if I can survive this week wheat free, I can survive any week wheat free!!

I'm excited to see how my body will react. Will I see immediate changes or will it take a while? When you make drastic changes to your diet, as I did a little over 3 years ago, by going vegan, you body may go into detox mode. I went through a serious one when giving up animal products, so hopefully it won't be as bad by giving up wheat. But I'm prepared if I do.

Tomorrow it's back to training - I'm scheduled for 2 miles and yoga.

TTFN

Sunday

Well, the spa was fantastic, went by WAY too quickly. Had one of the best (and most expensive) massages of my life. Great wine, food

and friends...

it was a great weekend. Woke up to a huge buffet breakfast at our hotel (Villagio, in Yountville).

 Ate large quantities of food then headed back home. Took a nap then did my 4 miler at Twin Rocks. I did NOT want to run, I wanted to lie on the couch the rest of the afternoon. But once I got going, I felt great. I am looking forward to a day of rest tomorrow. 

11-22-09 Day 14 - FLWTRS - Shannon

Today was a great day for a race. Diane's Folsom Lake Winter Trail Race Series had it's 3rd race in the series today and what a great race it was. She offered 3 miles, 7 miles, and 13 mile distances. On Diane's recommendation, in keeping with my training, I did the 7 miler. Awesome, awesome, awesome.

I already love the Brown's Ravine trails, but today she had us take a route I've never taken before, and I loved it! Thanks Diane, now I have more choices out there - woo hoo.

The distance ended up falling a little short of 7 miles. My Garmin registered 6.77 miles total. I felt great! I walked several of the steeper climbs, but for the most part, I ran it. I finished in 1:20:14, which gave me an average pace of 11:51 per mile. This is really good for me on the trails. I'm quite pleased. Thanks Diane for pushing me to get my miles in during the week. I think it really paid off today.

I'd like to send a 2nd (I sent one on the FTR site - hope she hears about it) shout out to 9-year old Brooke Reid (almost 10) who missed her 3 mile turn off and continued on the 7 mile path. When I caught up to her, shortly after the aid station, approximately 4.5 miles into the race, she didn't even realize she had missed the turn off. She was kind enough to run slow enough for me to keep up with her - she is so nice! But that only lasted until we hit the levie, then she was gone! Left me in the dust! Oh well! :) Brooke, you rock!

Tomorrow is a rest day, and I'm gonna utilize every minute of it, even though I have to go to work.

TTFN

Saturday long run

Started about 7:45 and ran from Cavitt to Granite Beach with Bella. Beautiful morning and VERY cold. I had to cut it short (6:15 miles) due to time contraints. Off to Napa!

11-21-09 Day 13 Part 2 Shannon

So I'm really stoked about this morning's run. I haven't run this route in probably over a year. It turns out that the total distance is 2.75 miles - a loop around my neighborhood with a portion of the run on part of the New York Creek Trail. It's 1 mile to the trail (street running - yuck), then the trail is 1.17 miles, then back on the streets to my house is another .56 miles. I did it in 30 minutes. This is awesome for me. The reason being is that the last 1/2 mile to my house is all up hill.

I'd have to do some serious research to find my true time, but I'm pretty confident that in the past it took me at least 40-45 minutes to do that route. Mainly because I'd have to walk most of the way home.

Today I only had to take a short (1-1.5 minutes) walk break when I came off the trail. After that I was able to run the whole way home, up hill. WOW!

Oh and the trail was absolutely beautiful this morning. No one was out there this early, not even a dog barked, so it was really quiet, with only the creek talking to me, it was awesome!

Enjoy the sunshine today!

TTFN

11-21-09 Day 13 Shannon

Thursday and Friday ended up being very emotional for me. Because of that I didn't know "how" to post on this blog. After much therapuetic emailing with my 50k buddie, Pam. I'm feeling better about what this blog is all about.

It is understood that this blog is not only about our victories, but also our trials that we go through to reach our goal of running a 50k. Apart of our trials to reach our goal involves life, in general. Life does manage to get in the way and that will play a big part in reaching our goal.

So from time to time, there may be a post or two releasing our feelings, tensions, whatever to help get things off our chests, in order to move forward with our quest of running a 50k.

Ok, enough, now on to my training for Friday, since I didn't post yesterday. I made up for my TURD on Tuesday. Went to the gym, did 2 miles on the dreadmill and then did some ab work and lots of stretching afterwards. Oh my does stretching feel good.

Today brings a long day for me. I will run 2-3 miles this morning in my neighborhood. There is a small trail behind my neighborhood that I'll run on part of the way. I have to start out on the road for about a mile, then the trail is approximately .75 miles (it's been a while since I ran on it), then I have to run on the road back home. I think the total distance is 2.25. I guess I'll find out after I'm done. :)

Then I'm off to Auburn for a 4 hour class on long arm quilting, then it's a day of quilting with my quilting buddies - yeah - I need some down time with my quilting buddies, oh and Debbie is an awesome cook and always caters to my vegan diet - she rocks!

Have a great weekend all!

Hugs

Thursday

Had class today so didn't have to work, and I got out at 2pm so I was able to get outside and do my run (vs dreadmill). Ran near my house on the bike trail, stayed on the crushed granite and only had to get on the asphalt a few yards. Felt great, love running in this kind of weather! Came home and did a short strength workout followed by a few core exercises, then ended with alittle yoga stretching. My plan is to get up early tomorrow and run out at the lake, goal is 7 miles. Then off to the spa! Can't wait to get a massage :)

T.U.R.D.

I worked another 10 hours today; I didn't make it to the run and I'm SO sad I missed it. I even had someone willing to run with me (Ralph) . I worked til alittle after 7 and left completely spent. Instead of letting it really get me down, I will just plan to head to the gym tomorrow afternoon and get the 2 miler in followed by weights again. I think it is time for me to buckle down and get my butt out of bed before work one of the days and get the workout in. Tomorrow is another day to start all over again! 

11-19-09 Day 11 - Shannon

Ok, made it to the gym today, but was only able to get in 1.25 miles on the treadmill as I didn't want to be late for the yoga class. Yoga was good, but not great, as my muscles are still sore, I was tentative with my back, and my muscles are really tight, so my range of motion was limited. But all in all the class was good and I feel good!

TTFN

exhausted

Tough, busy day at work and thought it might have to be a rest day. But I got home, walked the dog for 20 min, then was a good girl and jumped on the elliptical for 20 min. Legs alittle tired from last night's workout. But I'm so glad I got the workout in. Plan to run with the group tomorrow 2-3 miles max.  It will be interesting to run the trails at night, cuz I'm blind as a bat at night, even with a light! Off to bed, I'm done for the day :)

11-18-09 Day 10 Shannon

So there is definitely something to be said about this accountability thing! Legs are still hurting and I didn't want to go to the gym when I woke up! But I did because I knew I'd have to post today, and I didn't want to talk about another TURD (LOL - my new favorite acronym - Totally Unscheduled Rest Day - thanks trailmomma for that one)!!

I worked my upper body, but as I started I felt really weak, so I definitely must still be fatigued, although not sure why my upper body would be fatigued, but whatever. I did use machines instead of free weights, so that could have been part of it. I managed to get through it with some ab work thrown in there too.

Then I hit the treadmill for 2 miles. It took a mile for my legs to accept what I was doing. I did run at a very slow pace, started at 4.7 then took it up to 5 mph. The 2nd mile went a lot better, now that my legs were warmed up and knew I wasn't going to quit, they stopped whining!

Stairmill was no big deal - interesting - I guess because my legs were all warmed up after the run they didn't mind being on the mill for 10 minutes. Started at a level 5 then took it up to a 6 with 6 minutes left. 10 minutes gave me a climb of .7 miles or 33 flights.

All in all, a good workout. Thanks Pam and Diane for being here to keep me in check!

Tomorrow's schedule is 2 miles on the TM then a 1 hr yoga class. I'm so looking forward to the yoga!!

TTFN

Tues workout

Went to the gym tonight and ran 2 miles on the dreadmill, wasn't that bad and I felt pretty darn good. Then followed up with wts for upper/lower body and used the bosu ball for a few moves. I love that thing. Did some core and stretching afterward. My muscles feel so much better and looser when I sweat! Tomorrow I plan to do the elliptical in place of my 2 miler. 

11-17-09 Day 9 - Shannon

So I went to see Dr. Steve last night and he popped me back into place. Apparently my hips were going one direction & my torso the other - ya I was messed up. The good news is I don't have any restrictions other than to listen to my body.

With that in mind, I had every intention of getting up this morning and attempting to do an easy 2 miles on the treadmill then a yoga class. Well when I woke up, I listened to my body and it said - Um I don't think so lady! My back was really tight and my legs, oh my goodness, my legs - ouch! Ya, I didn't go to the gym. So this is an official 2nd rest day!

Now that I'm up and about, my back is definitely much, much, much better and only my legs are screaming, especially my quads and hip flexors.

Therefore, no more excuses, I'll be back in the gym tomorrow attempting an easy 2 miles on the treadmill, some mill work, and upper body.

Today I will continue to ice my back and walk like a duck - LOL!

Til tomorrow

Shannon

Hip flexor exercises

Shannon, here's a link to the hip flexor exercises I found in Runners World that I've been trying to do regularly: Hip flexor/core stablization exercises There are several exercises.
I know there's an article in the Runnersworld hard copy somewhere, but I can't find it. So, I'm posting these for both of us.
Pam

Auburn to Cool Video

Here's the vid that Diane took on our journey yesterday : video of run
Thanks Diane!

Rest day

Walked Bella for 45 minutes today on the bikeway near my house. It's such a beautiful little trail.

Came home and did about 20 minutes of stretching/yoga poses. I'm alittle sore in the quads today, but otherwise am feeling good. I'm SO looking forward to our next long run :)

Auburn to Cool

What a day! Fabulous run, tough but well worth it. We started with the group at the ADO heading out alittle before 8am and it was COLD. Started with a nice long downhill and fun run to the NHB, then the pain started :) Training hill (K2) was a bear as expected, this picture doesn't do it justice:

Finally at the top, we headed left towards cool. The run got even more beautiful as we headed around and back towards Auburn.

We almost took a wrong turn up another steep hill, but a wonderful horse woman pointed us in the right direction. Then Jennifer and Diane came running by and lead us back. Here's Shannon heading up a steep portion of the trail, she looks like an angel!

We finished off with a great meal at the South Pine Cafe. Took an ice bath for 10 minutes followed by a shower and a nap. This is one of many tough runs to come, but I know we'll get stronger with each one.  Thank you Diane for pulling us both thru today!

11-15-09 Shannon

So today was an adventure. We ended up going 13 miles instead of the 10 we had planned, tackled K2, got lost (but not completely), and Pam and I ran out of water. But, we did have fun!!

Climbing K2 was a bit overwhelming and I wasn't mentally prepared and apparently not physically prepared either. As I'm climbing, hunched over, Diane hollows up to tell me to stand up straight, so I did. Ooops, backed didn't like that move, and I suffered with back pain the rest of our 9 miles. But I did it, although, very slowly, but I did it.

Left knee started complaining around 8 miles, but really started screaming at me during the 10th mile, which slowed me down even more, especially on the down hills where I normally make up for my pokieness on the up hills. But I did it!

3 hours, 42 minutes, and 36 seconds and 13 miles later I made it back to the parking lot where my awesome running buddy Pam and awesome coach Diane were waiting for me, cheering me on.

We then went to a fabulouse restaurant in Auburn called South Pine Cafe where they serve tofu scramble. I was in heaven! Yum!

So tomorrow I'm back to work and I'm making a call to Dr. Steve for my back.

All in all, day 6 in our training went pretty darn well. Thanks Diane, you rock!

Dream Big!

You are never given a dream without also being given the power to make it come true. You may have to work for it, however.
Plan your work and work your plan...you will get there...one step at a time!

Golf day - Shannon

So I golfed today. Had a decent round. Played to my handicap, which is good. I walked the course and let me tell you, I'm so glad that Diane told me not to run 5 miles this morning. I decided to bring my Garmin with me and wear my heart monitor just to see how many miles it is to walk a course.

It took us 5 hours to play as there was a tournament that had started earlier in the day, so the pace of play was slow, which my back did not appreciate. Anyways, I kept the Garmin on my bag, so it wasn't on my wrist, which means I did more distance than the Garmin registered because I would leave my bag to get to certain areas like the green, etc. So my Garmin registered that I walked 4.24 miles. I figure you can round that up to 4.5 with the actual walking I did. My heart rate averaged 104 bpm with a high of 144 bpm (that's probably when climbing the hills I had to hike).

So, I almost put in my 5 miles today :). But, I must say, I am pooped and my legs are sore. I sure hope I don't slow you down too much tomorrow. But I am looking forward to it. I'm going to bed early to get as much rest as possible.

TTFN

saturday run with the group

I was almost going to sleep in this morning, but I knew I would regret meeting up with everyone. I love our group and don't like to miss out on seeing everyone. Ran 5 miles with Diane and Monica. Beautiful morning, very cool, which was perfect for running. Met up with everyone at the end and did alittle stretching, headed to starbucks for my latte, then home. Did core and some hip flexor strengthening (Diane reminded me not to forget my hip flexors :)). Then yoga stretching, followed by foam roller. I am so glad I didn't sleep in! Looks like we'll have a great group tomorrow. So looking forward to running in the mountains!

Reprieved - Shannon

Well Coach Diane gave me a reprieve from running tomorrow since I'm golfing - walking 18 holes to be exact. So I'm relieved as I was worried about how tired I was going to be after running 5 miles then walking 18 holes. Hopefully I'll be rested enough for our long run on Sunday from Auburn to Cool. I'm really looking forward to our Sunday run. It'll be nice to hit the trails again after no trails for 2 weeks.

Easy day

I walked Bella for 45 minutes this morning, then hopped on the elliptical for 20 minutes. Did some of those Tabata intervals (4) on the elliptical which got me sweating profusely. Did upper body and alittle core, followed by stretching. Now I should follow Shannon's example and clean my house, but I don't wanna. I hate cleaning. You can't believe how much of a mess one person, a dog and a cat can make

11-13-09 Shannon

Today I had great intentions of going to the gym and doing 2 different classes, but by last night I had decided that I had better drop one and not push it. But this morning I'm just not up to doing the "On the Ball" class like I wanted to. I'm a bit sore from my easy leg workout yesterday, hhhhmmmm, can you say out of shape. Sheesh. My motivation is stronger than my body!

I'm going to take today off and spend it working around the house. The house will get cleaned, I will run an errand to the bank and Trader Joe's, then I've got to work on bears today. I've been commissioned to make a 49er bear and I need to get started.

Tomorrow is going to be a tough one to get in my scheduled 5 miles as I've got golf at 10am in Sacramento. But I have every intention of getting up and out the door by 6:30a and running in my neighborhood (streets - yuck). It should just be starting to get light out at that time and I shouldn't have any problems running with my itty bitty headlamp. I think I'll swing by Sports Authority and see if they have a reflective vest I can pick up inexpensively.

Off to clean the house!

modifying the blog

hey shannon, did you try to click on 'customize' top right corner? you and diane should be able to modify without restrictions. let me know if that works. love the pics, thanks!

11/12/09

worked 12 hours and didn't get home til 8:30 tonight, so no workout for me :( I'm off tomorrow so will do the elliptical and upper body wts. I'm liking this schedule, it keeps me motivated. I was SOOO tempted to go thru the In-n-Out drive thru tonight, but I was good and ate at home...such a feat for me :)

11-12-09 - Shannon

I made it to the gym again, although, sleep sounded much better. So I'm really proud of myself for getting up - thanks to Pam and Diane and the Blog accountability - I am compelled to get up!

Did an easy leg workout with some ab work thrown in. I did 2 miles on the treadmill, however, today was much harder, so I slowed my pace down after the 1st mile. For the past 2 days I've run non stop at 5.6 mph. Today I started at 5.6 mph, however, I wasn't able to keep it up, so after mile 1, I slowed my pace down to 5 mph. Not sure if is from running 3 days in a row or if it's just because I haven't been this active in a while, we'll see how I do next week.

After, I spent a few minutes stretching. That felt good!

Tomorrow I'm going to try out a cardio class at CFF Folsom. If I hold up through that, I'm gonna try an "on the ball" class too. We'll see.

Day 2

Ran 2 miles with 1/2 mile warm up/cool down from Cavitt. Felt really good. Came home and did upper body and core and a yoga/stretch, then foam roller. Seems like the stretch, foam roller stuff takes longer than my run! But gotta keep it up so I don't have an injury. Great job on the step mill, Shannon! Knowing that you will be posting makes me motivated to do my workout! I ran into a gal that used to run on Tues with me and she told me about a 10 mile loop in Cool on the Auburn Lakes trail that encompasses that bad hill, Ball breaker?? I can't remember the name of it (it's on the WTC coarse). So, we'll have to ask jennifer about this this weekend, I'm sure she has the scoop, and schedule a run there. 

Oh...I need to get a better pic of us. I am going to bring a camera this weekend to get some pics for our blog :)

11-11-09 - Shannon

Got to the gym again this morning, yeah! Did an upper body workout, then ran 2 miles on the treadmill. Then I got on the stair mill. Oh my, haven't done that in a while. I did 10 minutes and I felt ill afterward. I started at a level 5 then half way through I bumped it up to level 6 because it didn't feel like level 5 was enough. I guess it's gonna take some getting used to. But in 10 minutes, I walked up 36 floors or .75 miles. WOW! The stair mill we be apart of my Wednesday workout and I'll slowly increase my time on there.

Tomorrow I'm scheduled for 2 miles and an easy lower body workout.

Feeling good so far.

Tabata Workouts

Shannon, here's a link to those Tabata workouts Diane talked about last night: http://www.trailrunnermag.com/article.php?id=181&cat=4 I think I will try these out on my thursday run.

I did it! - Shannon

After last night's meeting with Diane and Pam, I got the push I needed to finally get up and go to the gym.

This week's running schedule is to do 2 miles on Tues, Wed, & Thur, then Saturday will be 5 miles and on Sunday Pam and I will run 10 miles from Auburn to Cool. We are also to do yoga at least once a week.

So as I said, I got up this morning and got to the gym, I was only able to do 1.75 miles on the treadmill (yuck) because of time limitations, but then I did 1 hour of yoga. It feels good to be back in the gym, not that I did anything strength-wise, but I still did something. Now I just need to stick with it. But with Pam and Diane on my side, pushing me along, I know I'll do it. No excuses.

Now it's time for work - another yuck!

first day of training

Ok girls, I've set up the blog! Today was our meeting with Diane and the start of training, which started as a rest day :)  Tomorrow is a 4 miler (thank you Diane) with the group.  I am so excited about our training!